Planche Push-Up

Body region

• Chest
• Shoulders
• Arms
• Core

Muscles

Main

• Deltoid
• Pectoralis Major
• Triceps

Helps

• Serratus Anterior
• Biceps

Holds

• Trapezius
• Rectus Abdominis
• Transversus Abdominis
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Technique

1. Get into a planche hold on the floor or parallettes with arms straight, shoulders far ahead of the hands and the body parallel to the floor.
2. Keep the body rigid with the shoulders protracted and the glutes and abs squeezed.
3. Bend the elbows to lower the body forward and down while the legs stay level.
4. Press back up to the planche without letting the hips drop.

Cues

• Lean forward as far as you can control before you lower.
• Push the floor away to keep the shoulder blades wide.

Common mistakes

• Attempting it without strong progressions, which can injure wrists, elbows and biceps tendons.
• Dropping the hips or piking to cheat.
• Skipping wrist warm-up before loading them.

Alternatives

• Pseudo Planche Push-Up
• Push-Up